Coach Ray – Qwik Kiwi Coaching – Page 123 – Training for Excellence, with Excellent Training

Join Qwik Kiwi Coaching as you prepare for your next event

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week
Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time
Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression
Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)
Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable
Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)

Friday Fartlek Run: Amanda’s Hills For Breakfast

Hill reps are a great way to build fitness. They are great for developing strength within ligaments and tendons but also muscular strength. The intensity run will also help to develop your VO2 max. As such this session is great for runners and triathletes of all distances, but especially for events which are 5 to 10km long.

Wednesday Windtrainer Workout: Triathlon Taren’s FTP Building Strength Ride

Tempo training is a great training tool and when done at a low cadence will help build strength. This type of training will benefit longer more sustained efforts road cyclists that will attempt to break away for a solo ride to victory, half Ironman and Ironman distance athletes, as well as Mountain Bikers doing longer events.

Science on Sunday: The Effect of Plyometric Training on Distance Running Performance

It is well known that VO2 max is a critical component in determining the ability of a runner, but Running Economy (RE) is equally as important and this has been shown many times before. The more economical you are the less energy you expend to run at any given pace. It has been hypothesised that plyometric training can improve your Running Economy (RE).

Chef Ray – Tandoori Chicken Burgers

Qwik and delicious, I made these qwikly one evening after an FTP test.

Saturday Swim Session: Swim Pyramid

The best part of this session is that it gets faster as you work your way through it. The end arrives very qwikly, as you work your way through the sets. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Friday Fartlek Run: Gareth’s 30min Lockdown Speed Session

I needed to develop a short, intense session for an athlete due to the position they have found themselves in due to changes in COVID-19 restrictions where they live. This session targets VO2 max intensity with very limited Rest Intervals (RI). This session is great to build your top end intensity. This is a great session for all runners and triathletes with limited time to train especially those running events between 5km & half marathon.

Wednesday Windtrainer Workout: Gareth’s 30min Lockdown Power Workout

I needed to develop a short, intense session for an athlete due to the position they have found themselves in due to changes in COVID-19 restrictions where they live. This session targets VO2 max intensity with very limited Rest Intervals (RI). This session is great to build your top end intensity but also your ability to turn on the intensity with limited recovery and is great for both road cyclists and triathletes, as well as mountain biking.

Science on Sunday: Monitoring Overtraining in Athletes

Overtraining is a common issue with Endurance Athletes. In an attempt to get better, athletes train harder and/or longer, but not necessarily more beneficial. This is a summary of an article by Sue Hooper and Laurel Mackinnon in the journal Sports Medicine.

Chef Ray – Healthier High-Protein Chicken Caeser Salad

Caeser salad is great but the mayo provides a large amount of calories, this is perfect if you are trying to cut down on extra calories/kiloJoules. Healthy AND awesome.

Saturday Swim Session: Another Ledecky Threshold Set

Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. This session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.